Victoria Santalesa

April 25, 2017August 30, 2017 by Victoria Santalesa

Exercises That Keep Your Pregnant Body In Great Shape

There was a time when pregnancy was thought of as the ultimate “get out of exercise-and-dieting free” card. Being with child entitled you to nine months of lying on the couch with your swollen ankles propped up surrounded by gallons of ice cream and jars of pickles. Well, that was all well and good until women began realizing that the more time they spent engaging in that behavior, the less likely they were to return to anything resembling their original shape. Although pregnancy should be a time to avoid strenuous activity, it is important for most pregnant women to remain moderately active to maintain healthy vital conditions. Here are some exercises to keep your pregnant body in great shape.

Stretching Exercises

Pregnant women in fitness class

Neck Rotation
Neck rotation can be helpful in relieving neck and shoulder tension. Drop your head forward and slowly rotate it toward your right shoulder. Bring it back to the middle, and then over to the left. Repeat four times slowly in each direction.

Thigh Shift
It is important to keep legs flexible to maintain balance during pregnancy. Start the thigh shift by standing with one foot about two feet in front of the other with your toes pointed forward. Lean forward supporting your body weight with your front thigh. Change sides and repeat, doing four stretches on each side.

Shoulder Rotation
Rotating your shoulder helps to maintain range of motion. Bring your shoulders forward, rotate them up toward the ears and back down again. Reverse direction pulling shoulders back up toward the ears and back down. Do four rotations in each direction.

Ankle Rotation
Ankle rotation is a good way to minimize swelling of the foot and ankle associated with pregnancy, increasing circulation and decreasing fluid buildup. Sit with legs extended. Rotate feet in large circles using your entire ankle and foot. Rotate four times on your right and four times on your left.

Leg Shake
Leg shakes are helpful in maintaining circulation in your lower body. Sit with legs and feet extended and move legs up and down in a shaking motion.

Swim
Swimming motions can help you to remain flexible while reducing tension. Begin with your arms at your sides. Bring your right arm up, stretching your body forward while twisting slightly to the side, as if you were swimming. Repeat using your left arm, completing the entire sequence 10 times.

Kegel Exercises

Tailor Sit
Sit on the floor in a cross legged position. Lean forward keeping your back relaxed and straight. Assume this position throughout the day as often as possible.

Tailor Press
Sit on the floor with the soles of your feet together. Hold ankles and pull feet toward your body gently. Put your hands under your knees and inhale. Press knees against your hands while pressing hands up against your knees to create counter pressure. Hold for a five count.

If you’re pregnant, congratulations! And let us know how your exercising to keep your pregnant body beautiful and healthy.

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Smiling woman standing on weighing scale

April 24, 2017 by Victoria Santalesa

Unusual Things That May Help You Lose Weight

We’ve all seen the ads: “Lose Weight Without Dieting,” “Exercise-Free Ways to Melt the Fat,” etc. Most of us just file these away under the ‘too good to be true’ category, along with the “Make Money By Sealing Envelopes” ads. However, every once in a while, something comes along that defies expectations. Something that is too good and true, like coffee and dark chocolate being healthy for you.

Ready to add to the list? Here are a few things that you might want to include.

Hot Baths For Weight Loss

The Study
There’ve been some interesting things happening lately at Loughborough University. According to research done by Dr Steven Faulkner, hot baths can have health benefits similar to exercise and can help prevent type 2 diabetes.

In a study involving 14 people, Dr Faulkner and his team investigated the effects of “passive heating” on blood sugar levels and number of calories burned. Participants soaked in an hour-long 40-degree bath before heading out for an hour of cycling. Each of the two tests was designed to raise core body temperature by one degree so that they amount of calories burned during each session could be measured.

The Results
Although more calories were burned during the cycling, results showed that the hot bath consumed as many calories as would be consumed during a thirty-minute walk. “The overall blood sugar response to both conditions was similar, but peak blood sugar after eating was about 10% lower when participants took a hot bath compared with when they exercised, “said Faulkner.

The doctor also explained that exercise prevents inflammation which can boost the immune system and fight disease. “This suggests that repeated passive heating may contribute to reducing chronic inflammation, which is often present with long-term diseases, such as type 2 diabetes.”

Turn Down The Heat
Another one for the “too good to be true” file? How about turning down the heat to lose weight. According to a recent trial published in the Journal of Clinical Endocrinology and Metabolism, when we’re exposed to cooler temperature, our white fat converts to a darker color and we begin to burn calories. A British study from 2012 suggests that lowering the temp as little as two to four degree may be enough to activate fat loss.

Woman

Acupuncture
Acupuncture may also be a way to losing weight without exercising. A study published in Acupuncture in Medicine suggests that by targeting five points on the ear linked to digestion and hunger, acupuncturists can help overweight people to begin losing weight. Licensed acupuncturist Daniel Hsu, suggests the stress reduction of acupuncture may be responsible for the reduction of stress-related eating.

What do you think? Still a sceptic? A willing volunteer? Let us know. And tell us some other things belong on the “Good and True” list.

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April 21, 2017 by Victoria Santalesa

Don't Let Stress Disrupt Your Sleep

Sleep and stress, they may just cancel each other out. How can we expect our nervous systems to shut down when we’re a bundle of nerves? We need sleep. It keeps us healthy, it keeps us sane, it keeps us focused, it keeps our weight down. By that logic, lack of sleep is going to turn us into sick, obese, insane people with attention deficits. That certainly is not going to relax you. So what do you do to keep stress from disrupting your sleep? Read on for a few ideas.

Stress and Sleep
Not only does stress prevent sleep, it decreases its quality. In fact, according to a “Stress in America” survey, 42 % of adults report a low or fair quality sleep when affected by stress. To make matters worth, stress may not only deprive you of a good night’s sleep, it may have a more lasting effect. Recent research published in the SLEEP journal reveals that individuals who suffer from chronic stress are more susceptible to insomnia, with each stressor increasing the risk of insomnia by 19 percent.

Woman clutching head

Stress and Your Brain
Not only does stress interfere with the quality of sleep and increase the risk of insomnia, it also places the nervous system in a physical state inconsistent with sleep. When you sleep, your body switches from the active sympathetic nervous system to the more relaxed parasympathetic nervous system. When the body experiences high stress levels, the parasympathetic nervous system fails to kick in, keeping your brain in a state of hyperactivity, according to David Spiegel MD.

As if it isn’t enough that stress causes lack of sleep, it turns out lack of sleep can cause more stress. The Anxiety and Depression Association of America reports that nearly three quarters of adults credit sleep problems with a general increase of anxiety in their daily lives.

What Can You Do?
Wondering how you can prevent high stress from robbing you of precious sleep? Here are a few ideas:

Lavender
Studies show that lavender can be a very relaxing component of insomnia relief.

Woman doing yoga

Relaxation Techniques
There are a number of techniques that may be helpful in decreasing stress. Yoga poses, mediation, and progressive relaxation are all examples of methods of relaxation that may make sleep come more readily.

Stop Distracting Thoughts
Research shows that you can clear your mind of distressing thoughts by writing them down on a piece of paper and literally throwing the paper away. Skeptical? Worth a try!

Deep Breaths
The rhythm of inhalation and exhalation activates the body’s natural parasympathetic system. Try taking a few deep breaths in and out before hitting the sack.

See A Specialist
If all else fails, consider seeing a professional. He or she may be able to provide insights or recommend techniques such as cognitive behavioral therapy to address sleeplessness.

How do you prevent stress from disrupting your nightly sleep? Let us know.

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April 20, 2017 by Victoria Santalesa

Pump Up the Fiber In Your Diet

Fiber is necessary for a person’s well being. It increases the immune system in the gut, keeps the digestive lining healthy, supports the good probiotic bacteria, and absorbs excess cholesterol, fat, and toxins from our bodies. Here are some ways of increasing the fiber in your diet.

Cereal
Eating whole grain, unsweetened cereal with 4 grams of fiber is the ideal, but some studies show that just any old cereal might do the trick. According to research done by the University of California, cereal eaters eat less fat and more fiber than those who make other breakfast choices.

Two Apples A Day
Keep two doctors away? Apples are a source of pectin. Pectin is a soluble fiber that digests slowly and helps to keep you full. One study showed that just 5 grams of the stuff left people feeling satisfied for four hours.

yogurt parfait

Yogurt Parfait
Here’s a great breakfast idea that’s packed with fiber. Mix one small container of yogurt with 1/3 cup all-bran cereal, 1 tablespoon of ground flaxseed, and 5 diced strawberries. Not only will you get a delicious breakfast, you’ll also get 12.2 grams of fiber, which is almost half your daily allowance.

Carrots and Broccoli in Low -Fat Ranch
Each cup of veggies will give you five grams of fiber. Snack on this three times a week.

Oatmeal
If a bowl of the stuff is not your style, you can use oatmeal instead of bread crumbs on your meatballs and meatloaf, sprinkle it on your ice cream, or bake it into cookies and muffins.

Trail mix
Mix raisins, peanuts, chocolate-covered soy nuts, and high fiber cereal for a great munchie mix. One handful makes for great high fiber between- meals snack.

whole grain crackers

Whole Grain Crackers
A little cracker can go a long way. One whole wheat cracker has 1/2 gram of fiber; do the math and that translates to 5 grams in ten crackers. Next time your looking for something to spread your peanut butter on, look for some whole grain crackers instead of bread.

Kidney Beans and Chickpeas
Lisa Andrews, RD, and nutritionist at the VA Medical Center in Cincinnati, says that you can get an additional 5 grams of fiber by adding a quarter cup of chickpeas and kidney beans to your next salad.

Switch From White to a Brown Foods
Rice is a great example. You can also switch regular pasta to whole wheat along with your corn burritos, white bread and cous cous. Working these into your diet gradually can increase your daily fiber intake by an easy ten grams without making a radical change to your diet.

What are you doing to pump up the fiber in your diet? Let us know!

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April 18, 2017 by Victoria Santalesa

Prostate Cancer Does Not Discriminate

Getting screened for prostate cancer is not glamorous, it’s not enviable, and it’s certainly not something young men dream about. However, it is necessary to get one in order to prevent serious health risks. Here is some information on what you need to know about the PSA test.

What is the PSA Test?
PSA , or prostrate specific antigen, is a protein that is produced by the cells in the prostrate gland. The level of PSA in the blood is often elevated in men with prostrate cancer. Men who report prostate symptoms are subject to PSA testing to determine what is causing their problem. The test is done in combination with a digital rectal exam (DRE).

Who Should Get a PSA Test?
Traditionally, doctors have recommended yearly PSA screening beginning at the age of 50. Some recommended that men at a higher risk, including African American men and those with prostate cancer in their family history, begin the screening at 40 or 45. However, due to recent revelations about the potential benefits and harms associated with the screening, some organizations have begun to argue that a man who is considering testing should be informed in detail about the possible outcomes. The test is covered by Medicare and most private insurers.

What Are the Possible Harms or Limitations of a PSA Screening?
Early prostate cancer protection may not reduce the risk of dying from the disease. PSA screenings may detect small tumors that grow too slowly to become life threatening. Detecting these tumors is called an “over diagnosis” and treating them is called “over treatment.” Over treatment can expose meant to harmful side effects of the treatment, including urinary incontinence, erectile dysfunction and problems with bowel function.

Doctor and patient

Tests may give false positives or false negatives. A false positive test can occur if a man’s PSA level is high.but no cancer is present. This is the case with most men; only about 25% of men who have an elevated PSA level test positive for cancer.

What Should You Do If Your Screening test shows a high PSA level?
Usually doctors recommend that a man showing an elevated PSA level have another screening to confirm the results. If the level is still high, the doctor will probably suggest that the man continue with DREs and PSA tests at regular intervals.
If the levels continue to go up, or if a lump is detected, doctors will order additional tests. If cancer is suspected, a doctor will recommend that the patient have a prostate biopsy to determine the nature of the problem.

Research
The largest of research studies done on prostate and cancer screening was conducted by the Prostate, Lung, Colorectal, and Ovarian (PLCO) Unit. Evidence showed that most men who were treated for prostate cancer would not have been detected without the screening.

If you’ve had or are thinking of having a prostate exam done, let us know how you weigh in. And keep in mind, prostate cancer does not discriminate, even against international spies.

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April 17, 2017August 30, 2017 by Victoria Santalesa

Too Much TV Can Increase Your Child's Risk Of Diabetes

Is your television the elephant in the room? That huge flatscreen that claims the attention of everyone in the room, sucking the attention away from books, exercise, and school work. Even turned off, it tempts us as the ideal solution to awkward silences, forced conversation, and strenuous activity. The kids want it, it’s easier than coming up with alternatives, and, let’s face it, you kind of want to see it yourself. So why not just give in and put it on? Because there is a laundry list of research proving that too much television is bad for your kids, and now there’s a new addition. Recent studies link television viewing with childhood diabetes.

The Facts
In a study done by British researchers, 4,500 children between the ages of nine and ten were asked about the amount of time they spent playing computer games and watching television. Of that number, 37% reported screen time of 60 minutes or less, while 18% claimed a daily habit of three or more hours.

An examination of the children to determine insulin resistance, blood sugar levels, amount of body fat and levels of physical activities followed. Results revealed that the children who admitted to three or more hours of screen time per day had a high level of insulin resistance, lower levels of the appetite controlling leptin, and a higher BMI, all of which are known risk factors for type 2 diabetes.

Group of children watching TV

However, before you push the off button on the remote control, keep in mind there are qualifying factors. According to Claire Nightingale, PhD, “Screen time could be capturing something about your behaviors-how much sedentary time you have and how much you break those up, (or) what your dietary habits (are), potentially, In other words, the tv watching may not be the problem, but rather the symptom of a larger problem.

Healthy Media Use
While there are no strict guidelines on how much tv viewing is dangerous, there are a few ways of keeping your child’s screen time down:

Plan to have media free family time together, like family dinners.
Designate media free locations in the home.
Find out how much time your child is spending on media and place limits on hours and types of media.
Engage in family activities like reading, sports, and talking.
Model behavior by turning off tv and smartphone during media free time.
Share media rules with grandparents or caregivers to make sure the rules remain consistent.
Get together with other parents in your community to advocate for healthier habits.

What are you doing to make sure that your kids’ viewing times are down to a minimum? Let us know what steps you’re taking as a parent to keep your kids healthy.

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April 15, 2017 by Victoria Santalesa

Tips For Staying Healthy When You Work At A Desk All Day

You’ve finally gotten the job of your dreams. The pay is great, your coworkers are lovely, you have your own office with a great view, upholstered chairs, and a mahogany desk with a table lamp. Your mother tells you to quit; she says the job is way too dangerous. “Dangerous?” you say,” How is it dangerous? All I have to do is sit at a desk all day!”

Although it hardly seems worthy of a daredevil, sitting for hours has proven to be harmful, and even deadly, over time. So your mother may be right, after all. Termed “the new smoking” (rather fatalistically), extended periods of time sitting still have been linked in studies to a greater risk of metabolic syndrome, and health problems known to cause heart disease, as well as diabetes. So, If quitting your job is not a realistic option, here are a number of suggestions to keep health risk or a minimum.

The Exercise Break
Even if you work out regularly, it may not be enough to prevent you from becoming a statistic. According to Katy Bowman, biomechanics expert, “If you’re sitting eight to 12 hours a day and you’re taking a one-hour yoga class, it’s not enough.” She recommends short breaks to move around at regular intervals as a better idea.

Another way of avoiding stress and strain? Stand up straight! Cr. Julie Cote, Ph.D. recommends exercise programs like pilates, which focus on posture and range of motion, but adds, “One seven-week program is not going to cure you forever.”

Bowman recommends on the job training. “Even if you cross your leg while you’re sitting on the chair and lean forward, that’s a hip opener… You can cross a leg, you can spinal twist, you can stretch your calf, you can stand up.”

Woman working

Workstation Adjustments
If your employer offers the option, in-house ergonomic programs are available. These programs will send a therapist to your location of employment to come to your desk and assess you. They will suggest personalized exercises, such as moving your head to avoid neck strain, or making adjustments such as tilting your computer monitor.

The therapist may also adjust your chair to offer better lumbar support. Sit stand stools which allow sitting and leaning are also a good option, as are balance balls. Keeping chair seats angled forward can hold the back in a healthier position.

Walkstation
If you’re willing to go high-tech, you can invest in a Walkstation, which is a low speed treadmill with a desk attached. If you’re more a DIY type, there are several online bloggers ready to offer advice on building your own.

Although this idea may seem appealing, Dr. Joseph Henry, senior director of health and well-being had this to say. “We thought it might send the message that you’re not to leave your desk, you’re chained to your desk. We’d rather they (the employees) actually got up from their desks and take a break from their work instead of being stuck at their desk all day.” Henry prefers encouraging employee health by allowing them to request an exercise ball to sit on and to use the companies 150 acre campus for walks and walking meetings.

Either way, it seems the message is clear, the body is made to move and it’s your job to move it.

How do you feel about movement in the office? What’s your take on the Walkstation? Is it the wave of the future or should we wave it good-bye?

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April 13, 2017 by Victoria Santalesa

Why It's Important To Manage Your Salt Intake

It needs a little salt. How often have amateur cooks heard this expression? And, for sure, what failed recipe can’t be fixed by some good old table salt? Everyone loves salt! Even the most irredeemable of culinary sins can be redeemed with salt! What dish can’t be made palatable, what omitted ingredient can’t be compensated for by the magic crystal? We should be singing the praises of salt! Right? Apparently not.

Sure, salt can enhance the taste of food, and hide a multitude of transgressions, it may not be the best thing for your health. Read on to find out how cutting down on salt may help to lower your blood pressure and reduce your risk of a plethora of health difficulties.

Health Benefits of Salt
While too much salt should be avoided, a reasonable amount is vital to the human body. It helps to regulate water levels, transmit nerve signals, and maintain normal pH levels in the blood. Because the mineral is not produced by our body, but is excreted, there is a daily need for salt intake.

Recommendations
The American Heart Association advises that most people keep their sodium intake under 2,500 milligrams, or per day. However, if you have high blood pressure or if you are at risk for high blood pressure, the recommendation is to reduce that intake to 1,500 mg per day. Groups at high risk for high blood pressure include African Americans, those with hypertension, kidney disease, or diabetes. If one of those groups includes you, that translates to less than half a teaspoon for all your snacks and meals.

High blood pressure has been linked to tripling the risk of heart disease and stroke, and is known to increase the risk of microvascular complications like kidney disease, eye disease, and nerve damage.

The World Cancer Research Fund found a connection between high salt diets and stomach cancer, with 14% of all stomach cancer cases in the UK attributed to diets high in salt.

Mother and daughter

Tips
If you are having trouble ending your love affair with salt, here are a few helpful hints:

Stop reaching for the salt shaker. Most food has a high enough salt content already, so chances are, you’re just putting salt on your salt. The American Heart Association says table salt consists of about 40% sodium, so no more shaking!
Read food labels. If foods say how much sodium is in food, rather than how much salt, you can find out the salt level by multiplying the amount of sodium by 2.5. Look for low sodium labels at the grocery store. You’ll find reduced sodium options of several brands of cereal, pasta sauces, canned vegetables, and crackers.
Eat fewer processed food. Salt is a very effective preservative, which is why it is so often included in packaged and processed food. In fact, processed foods account for most of the sodium in people’s diets. Try to buy fresh food, or prepare your own, so you know what’s going in it.
Find out if the restaurants you frequent will skip or cut down on the salt in your dish. Many chefs will make an allowance, if you ask.
If your restaurant posts nutrition facts on its menu, take special note of how much sodium is in a serving. Try to order lower sodium options.

Table Salt Vs. Sea Salt
You may have seen a lot of food labels mentioning the use of sea salt in their products. If you thought all salt came from the sea, this may clear up a little confusion.

Table salt has the advantage because of its finer consistency, it is free flowing and is usually cheaper. Sea salt, on the other hand, is less processed an may not include anti-caking agents (check the packaging to verify.)

Sodium Ferrocyanide is an anti-caking agent in table salts. Research on rats has revealed slink to kidney damage, although the dosage was considerably higher than that found in most human diets.

What are you doing to lower your salt intake? Let us know what changes you’re making.

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April 11, 2017 by Victoria Santalesa

A Runner's Reference For Sun Protection

You’re serious about your running routine.You’re at it every day. And you want to see some serious results. You want to look in the mirror and see those biceps bulging. You want to see those glutes flexing and those quads defined. What don’t you want to see? Sun damage.

Running is a great way to stay in shape, but if the terrain is your domain, you have to deal with the elements, and the sun is a large element. All those miles in the sun increases the risk of malignant melanoma and associated abnormalities. If you’re skipping the sun screen, here are some things your dermatologist may want to tell you.

Don’t Skimp on Protection
According to Amy Mc Clung, MD, sweating in the sun increases the risk of skin cancer. Even if you are starting in the dark hours of the morning or in cloudy weather, there is no reason to throw caution to the wind. The darkest days can always give way to sun, and you can also burn on an overcast day. McClung recommends a generous application of sunscreen, a hat, and a pair of sunglasses, regardless of how the weather looks when you set out.

Apply Sunscreen with a Heavy Hand
Before you start patting yourself on the back for applying the sunscreen, make sure you have plenty on. Brooke Jackson, MD, and once dermatologist for the Chicago Marathon, says that if you are using a cream or lotion formula, aim to apply enough of the stuff to fill a shot glass. That translates to about an ounce and a half, which means you should go through an eight ounce bottle in about two days.

Woman applying sunscreen

Don’t Get A Base Tan
If you’re thinking gradual exposure will protect you from sun burn or damage, Jackson would like you to think again. She warns that tans and burns are not buffers, but rather the body’s built in way of telling you you’ve had enough sun. “As a dermatologist,” she says, “when I see tanned skin, I see damaged skin. It doesn’t at all look healthy to me.”

Don’t Run Shirtless
Or in a very small top, sports bra, or similarly sized contraction. While it is tempting to disrobe in the heat, doing so will increase the surface area of skin exposed to the sun. Look for the “UPF” label on clothes, which indicates that the item has sun protection built in. Even if there is no label, Jackson says that even regular tanks and shorts can provide an SPF of about 8.

Don’t Omit Your Head and Lips
Scalps with thinning hair are very vulnerable to sun damage and are known to be the first area on which cancerous growths first appear. As Jackson points out, the spot can be particularly dangerous, because remaining hairs can conceal the appearance of cancers, making them easy to overlook.

Apply sunscreen to the top of your head, and, if you have a full head of hair, remember that your part is also a target for sun damage, and should be protected appropriately. A hat will provide even better protection than lotion, and can also help to shade your forehead and spare you from the possibility of getting irritating sunscreen in your eyes.

Don’t forget about your lips, which are also subject to burn. Give them a coating of sunscreen or use a lip balm with SPF and wear your shades to protect your eyes from cataracts and cancer.

So take special care if you are running and let us know what you do to keep your skin from burning. We wish you good luck and great skin.

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April 10, 2017 by Victoria Santalesa

A List Of Items To Toss From Your Medicine Cabinet ASAP

Humorist and author Erma Bombeck once famously wrote, “My theory on housework is, if the item doesn’t multiply, smell, catch fire, or block the refrigerator door, let it be.” Operating on this logic, one could make a case for neglecting to clean out the medicine cabinet. After all, it’s highly unlikely you’ll find your antibiotics overrun with germs, right? Although there may be some attractive qualities to this theory, there may be some detriments to leaving your medicine cabinet unexamined for too long. The AMA recommends that you clean out your medicine cabinet once a year, and with spring cleaning upon us, this may be an ideal time. Here are some guidelines on doing just that.

What to Discard
Sara Bingel, PharmD, clinical pharmacist at Mount Sinai Hospital says, “In general, I would say many oral medications are safe to take a year or two beyond their marked expiration date.”

Items to save after expiration include pain relievers, allergy medications, like Benadryl, aspirins, stomach medications, like Tums, headache pills, and cold and flu pills.

Items to toss include itroglycerine for chest pain, life saving medications, antibiotics, liquid/suspension medications, and children’s meds.

Life-saving Drugs
When it comes to lifesaving drugs, it is crucial to heed expiration dates. The FDA requires medication manufacturers to find out how long it takes for drugs to reach a potency of 95%; after that, it is expired. That means that, when it comes to life saving meds, it’s all about getting the right amount into your body. Says Michael J. Negrete, PharmD., “I might be willing to roll the dice with cough syrup. It’s no big deal if the potency is down and it doesn’t help my cough. But imagine, with an Epi-pen, which keeps people from going into anaphylactic shock, not working.”

Woman at medicine cabinet

Store Meds Well
Expiration dates operate on the assumption that the unopened package is being kept in a cool, dry, dark place. While an untampered with package of Benedryl stored in a dark drawer in dry conditions is likely to be effective for years after its expiration date, one stored in a humid bathroom may be a very different story.

Take Visual Cues
When it comes to determining what to throw out of your medicine cabinet, there are some things you can judge for yourself. You don’t want to take a pill that crumbles in your hand and ineffective aspirin tends to smell like vinegar. Negrete advises that you, “Be suspicious of anything that looks out of the ordinary.”

Hold On To Solids, Lose the Liquids
Liquids, gels, and suspensions (in which the active ingredients is suspended in a liquid) tend to lose their potency more easily than pills and are also at risk of bacteria contamination, Bingel says, “Think rancid milk.”

Toss Children’s Meds
Paul Langevin, MD., director of cardiac anesthesiology at Waterbury Hospital comments, “Because children are smaller and their metabolic systems aren’t fully developed, I wouldn’t hang on to kids’ meds past the expiration date. Plus, a lot of medications for children are prepared in suspensions so the kids will take them and those flavored liquids can decompose and acquire bacterial growth.”

Are you cleaning out your medicine cabinet once a year? When the last time you went through your meds was.

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